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  6. Olive vs. Rice bran oil

Olive vs. Rice bran oil — In-Depth Nutrition Comparison

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Significant differences between Olive and Rice bran oil

  • Olive has more Iron, Fiber, and Calcium, however, Rice bran oil is richer in Vitamin E , Vitamin K, Polyunsaturated fat, and Monounsaturated Fat.
  • Rice bran oil covers your daily Vitamin E needs 204% more than Olive.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Oil, rice bran.

Infographic

Olive vs Rice bran oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
9
:
1
Rice bran oil
Rice bran oil
Contains more Calcium +∞%
Contains more Iron +4614.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Rice bran oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 3% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +4614.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
7
:
2
Rice bran oil
Rice bran oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin E +1857.6%
Contains more Vitamin K +1664.3%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Rice bran oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 646% 0% 0% 0% 0% 0% 0% 0% 0% 0% 62%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin E +1857.6%
Contains more Vitamin K +1664.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
:
1
Rice bran oil
Rice bran oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +836.3%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Rice bran oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +836.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
:
2
Rice bran oil
Rice bran oil
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +398.2%
Contains more Polyunsaturated fat +3741.9%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Rice bran oil
21% 42% 37%
Saturated Fat: 19.7 g
Monounsaturated Fat: 39.3 g
Polyunsaturated fat: 35 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +398.2%
Contains more Polyunsaturated fat +3741.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Rice bran oil
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive Rice bran oil Opinion
Net carbs 3.06g 0g Olive
Protein 0.84g 0g Olive
Fats 10.68g 100g Rice bran oil
Carbs 6.26g 0g Olive
Calories 115kcal 884kcal Rice bran oil
Fiber 3.2g 0g Olive
Calcium 88mg 0mg Olive
Iron 3.3mg 0.07mg Olive
Magnesium 4mg 0mg Olive
Phosphorus 3mg 0mg Olive
Potassium 8mg 0mg Olive
Sodium 735mg 0mg Rice bran oil
Zinc 0.22mg 0mg Olive
Copper 0.251mg Olive
Manganese 0.02mg Olive
Selenium 0.9µg 0µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 32.3mg Rice bran oil
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0mg Olive
Vitamin B3 0.037mg 0mg Olive
Vitamin B5 0.015mg 0mg Olive
Vitamin B6 0.009mg 0mg Olive
Vitamin K 1.4µg 24.7µg Rice bran oil
Threonine 0.026mg 0mg Olive
Isoleucine 0.031mg 0mg Olive
Leucine 0.05mg 0mg Olive
Lysine 0.032mg 0mg Olive
Methionine 0.012mg 0mg Olive
Phenylalanine 0.029mg 0mg Olive
Valine 0.038mg 0mg Olive
Histidine 0.023mg 0mg Olive
Saturated Fat 1.415g 19.7g Olive
Monounsaturated Fat 7.888g 39.3g Rice bran oil
Polyunsaturated fat 0.911g 35g Rice bran oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Rice bran oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Olive
59%
Rice bran oil
Minerals Daily Need Coverage Score
35%
Olive
0%
Rice bran oil

Comparison summary

Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 735mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $3.5)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 18.285g)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.